1 x 20 + 3 x 10

Add 5kg to previous week

Rest 3min between sets

Start with your stronger grip and change every set!
No belt, no straps!

5 rounds

3/2 reps each movement

Normal Pull-Up
Close Chin-Up
Wide Pull-Up

10s rest between movements
90s rest between rounds

Focus on strict clean movements!

Score is total clean reps, max 45/30 reps

EMOM 10

3 Hang power clean
3 Front squat
3 Push jerk

2 x 24/16kg KB

EMOM 10

3 Power Clean @ 50 % of 1RTM

TNG

EMOM 12

@ 68% of 1RM Back Squat

1) 1 x Front Squat
2) 3 x Back Squat

EMOM 30

1) 10 Step back lunge w/ 1 x KB
2) 6-10 Hspu
3) 12 DB Snatch
4) 6-10 Wall Ball
5) 6-10 T2B

For time:

500m Row

1 x 20
3 x 10

@ 50% of 1RTM

Rest 3min between sets

Start with your stronger grip and change every set!
No belt, no straps!

WHAT TO DO?

-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (Check out our "weaknesses program" at the box)
-Socialize and HAVE fun!

EMOM for as long as possible

@ 70/50kg or 52% of C&J

3 Power Clean
3 Front squat
3 Push jerk

*After 15 rounds add 1 rep to every movement every minute